2023 - 05 - 08

Energy System: Anaerobic Capacity

Difficulty: Development

Intention:

The staple of “recoverability” or anaerobic capacity training is also called “Interval Weight Training.” Under the NonProphet (formerly) or Ollin framework, this is described as “IWT Version 3.”

Typically this does note enter my strength and conditioning much as it is well covered in my grappling training. Characteristics in this session involve repeat intervals which each encompass multiple energy systems (or simply an aerobic movement, explosive movement, and a “grindy” movement).

Difficulty is progressed by increasing the load or work rate of any of the specified movements, staring with the aerobic component.

This should feel like a fight.

Warm Up:

Bike x Nose-Breathing-Only (NBO)

• Add 2 RPM / min until mouth opens

Work:

4 Rounds (2 minute rest after each) of:

• AMRAP / 5 minutes

  • Burpee + Box Jump (20”) x 5
  • Ball Over Shoulder (100#) x 8
  • Bike Calories x 15

Results:

Austin:

• Warm: 7:50 / 70 RPM
• Work: ~7 rounds total (just short of 2 rounds / interval)

Resource: